Tai Chi-Inspired Balance Flow

A flowing sequence inspired by Tai Chi, one of the strongest evidence-based approaches for balance and fall prevention in older adults. Movements are slow, soft, and continuous.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Tai Chi Weight Shift
8-10 shifts x 2
Knees soft; coordinate with breathing.
2
Tai Chi Cloud Hands
60-90s continuous
Link arm circles to weight shifts.
3
Tai Chi Golden Rooster (Single-Leg Stand)
5 lifts x 2 per side
Keep a chair nearby; rise slowly.
4
Lateral Weight Shifts
10 shifts x 2
Smooth transitions.
5
Single-Leg Stand
20s hold x 2 per leg
Support within reach.

Find this in my week builder

Opens the builder on Neuromotor (Balance/Agility/Coordination), where you can select sessions and add them to your week.

Other qualifying routines in this focus area, under your active filters.